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Balance Exercises With Chair

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Join Joslin’s Michael See, M.S., R.C.E.P., C.D.E., Exercise Physiologist in improving your balance with these lower leg strengthening exercises!

Balance refers to the ability of a body to stay upright when external forces distract you. Balance is so important for older adults and individuals with diabetes complications such as neuropathy, which can increase your risk of falls. The good thing is that with simple exercises, balance can be improved in your home.

For these exercises, you’ll need a chair. These exercises can be done 2 to 3 times per week. Start by performing one set of these exercises, 5 to 10 repetitions each. Gradually increase to 2 to 3 sets per session.

Always remember to keep taking deep breaths throughout the exercise!

Side Leg Raises
1. Place hand on chair for stability
2. Stand with legs shoulder width apart and knees slightly bent
3. Place weight on right foot and life left leg up to the left side, so legs make an upside-down “V” shape
4. Hold for 5 seconds, and release
5. Place left foot slightly in front of right and distribute weight evenly between both feet
6. Repeat 5 to 10 times, then switch legs

Calf Raises
1. Place hand on chair for stability
2. Stand with feet shoulder width apart
3. Raise heels off the ground as high as you can go. Most of your weight should be on your big toes
4. Hold for 5 to 10 seconds
5. Return to flat-feet and rest
6. Repeat 5 to 10 times

Single Leg Stand
1. Place hand on chair for stability
2. Put weight on right foot
3. Raise left knee, so left foot leaves the ground
4. Hold for as long as you can
5. To increase difficulty, raise arms up to your side so you form a “T” shape, cross them over your chest, or let them hang down at your side

Page last updated: November 25, 2014